I recently lifted in the 2019 USPA National Championships where I totaled 1769 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. I'll be lifting at an APF meet in Chicago this December to wrap up the year.
Day 3
Chin Ups - 4 x 5 with body weight. The thing I struggle with here is the bottom end of the range of motion. It tugs on my shoulders more than I like. I know I need to address this and get that little bit of range back. I suspect that this lack of motion also creates risk for my bench press.
Lat Pull downs - 85 x 4 x 8
Chest Supported Row - 115 x 4 x 8. I set this up by laying chest down on my incline bench and used a Swiss bar. Pretty decent way to get it done!
Banded Leg Curls and Leg Extensions
Day 4
Close Grip Incline - 245 x 3 x 5
Dips - Body weight x 4 x 8
Rope Pressdowns super set with machine preacher curls
Pretty sure is all I did. Long day with a late flight the night before and a lot of work on Friday. No need to exhaust myself with an accessory workout.
